Wednesday 9.26

WEDNESDAY

CrossFit

Core WOD : 5 Rounds, 2:00 each round
8/5 Cal AB SPRINT
15 Hollow Rocks
15 Weighted Situps w MB 20/14
10 Russian Twists (each side)
5 Barbell Rollouts

WOD : For Time, 30:00 cap
3 Rounds
Run 600m
25 Toes to Bar
25 Push-ups, hand release

Then after 3 Rounds perform:

3 Rounds
Row 500m
5 Wall Climbs

S : Run 400m, 20 TTB (scaled) 20 Push-ups, Row 300m
L1: Run 400m

Sweat

Core Work: 5 Rounds, 2:00 each round
8/5 Cal AB SPRINT
15 Hollow Rocks
15 Weighted Situps w MB 20/14
10 Russian Twists (each side)
5 Barbell Rollouts

Conditioning : 3 Rounds
Run 400m
30 Weighted Situps w plate @ chest
Row 500m
15 Russian Twists w MB (each side)
20 Push-ups

The Program

1. Core and WOD

2. EMOM 10m
2 Snatch Pull + 2 Squat Snatch + 2 OHS
rest 3m, prep clean, then:
EMOM 10m
2 Clean Pull + 2 Squat Clean + 2 FS

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Thank you for your interest in CrossFit Lando!  The first step is to set up a no obligation, complimentary intro session where we take you through the essential movements used in CrossFit, BootCamp, or Weightlifting. We also answer any questions you may have about the program and put you through a short, intense WOD (workout of the day) to give you a feel for what we do.

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